Back last Thursday

Well the time up at Falls, certainly has done the trick and looking to crank out a good 5km for the Allcomers this Saturday night.

Still at Falls - Wk 10 out of 16
Mon am - 69 minutes for 10 mile
Mon pm - 8km
Tues am - Mona Fartlek, ran well both out and back.
Tues pm - 8km
Wed am - Spion Kopje from Omeo road, 1:49
Wed pm - 8km
Thurs am - up early as we were leaving at 8am, ran down to Howmans Gap in 22m, then 30:15 for 8km climb to base of Mt. McKay then 20 minutes jog down the mountain.

Back from Falls
Thurs pm - 40 minute run around home
Fri am - 72 min
Fri pm - 40 minutes = 10km
Sat am - 20 by 1minute with 40sec recover
Sat pm - 10km
Sun am - Buffalo Ck loop plus an extra 8km = 38km in 2:34:10
Sun pm - 30 minutes with some striders and drills on Nth Epping Oval.
Mon am - 62 minutes on way to work
Mon pm - 44 minutes around work
Tues am - 40 minutes around work

Coming up:
Sat - 5km on track
Sun am - Ourimbah..2:30

Determining whether to use Altitude tent or go back to falls creek or both, in lead up to Biwa.

Summary of time so far at Falls Creek

Been up at Falls Creek since 22nd December, and training going really well.

Have managed some good long runs, fast sessions with a 25 sec PB at Falls Creek for the quarters session in 15:26.

Back this Thursday 10-Jan.

Wk 8 out of 16: 202km
Mon am 65m (15km), pm 40m (10km)
Tues am Mona Fartlek, pm 38m (8km)
Wed am Spion Kopje from Omeo road, 1:49:10, pm 36:39
Thurs am quarters 15:52, pm 36:00
Fri am 72:02 - tower + aquaduct, pm) 37:56
Sat am 65:29 for Fitz Hut, pm) 40:00
Sun am 2:32:10 for Pretty Valley, plus Mahums point, pm) 8km

Wk 9 out of 16: 207km
Mon am) 67:10 16km, pm 8km
Tues am) 8 by 1km off 90sec, 3:02, 2:55, 3:00, 2:59, 3:04, 2:58, 3:03, 2:55
Tuus pm_ 8km
Wed am Spion 1:48:07, pm 8km
Thurs am 15:26 quarters, pm tower 57min = 14km
Fri am tower+aquaduct, 73:29, pm 8km
Sat am Fitz Hut 64:30, pm 8km
Sun am 37km, 2:30:10 for same long run loop
pm Massage with Damian

Encouraging

Tues pm - 6 by 2km with 1km float in 3:45 at Dunbar oval in flats. 6:10, 6:14, 6:14, 6:18, 6:19, 6:20
Wed am - 37 minute run into work via North Rd
Wed pm - Through LCNP, 90 minutes, solid for last 30
Thurs am - 35 minutes run around work

Week 4 of 16

Lining up in Lake Biwa in March, and not too happy at the moment with the running, but is slowly coming together.

Have had Gastro real bad Sunday week back, almost hospitalised.

A good week of training since and body feeling better. Will start the blog from today, wk 4 of 16.

Mon am - 57 minutes home to work
Mon pm - 36 minutes work to home
Tues am - 37 minutes home to work

Tough session planned tonight.

eid mubarak

Well the blessed month of ramadhan has past and god willing my worship has been accepted.

Have been in Melbourne the past few days putting the finishing touches on the renovations for a place which is being auctioned on Election day.

Got running again this morning, and targeting Olympic Dream and then Zatopek. Ankle still causing minor grief, flexibility a big issue. Otherwise, feeling lean and fit. Visting Sean Williams for a bit of mentorship/review this Friday.

Busy on the work front.

Last week=auto pilot

Well last week, managed runs every day Mon to Fri, from 40 to 70min depending on how I felt. Missed a couple on the weekend, and did Mon and Tues. Trying to get through the fasting month with some fitness in me, so I can pile it on the other side. About 9 days to go now.

Tired cookie

Thurs pm - Managed a 10 by 200m session on the grass b4 starting the fast on Friday.
Sat avo - a 56 min run through the bush.
After having about 60 people over at our house for breakfast on Sun avo, was too tired to even think about running. Hopefully tonight a bush run before sunset, seems to be better than breathing in fumes.

Coming into Ramadhan

A couple of days to go, ankle still niggling.
Some 6 by 1k reps this morning with Superstar and Ray, in a mix of 3:20, 3:01, 3:12, 3:00, 3:13, 3:00.
Everything else just jogging from 30-70 minutes worth. Every run is a blessing in the month of fasting, so will test me in more ways than runnning.

Again delayed...

Took another few days off with the ankle and have decided to push through at all costs now unless I break down. So ran 3 times on Monday and twice on Tuesday. Going to do a session with Ray in Epping at the crack of dawn 2moro morning. Then push on..

Ankle teething problems

Well after not running for a week whilst trying to get the ankle better, I ran out of patience and started back again on Monday. I have two weeks until Ramadhan to get fit again.

Monday pm - 35 m
Tues am - 38 min to work
Tues pm - 40 min home
Wed am - 38 min to work
Wed pm - 75 min from work with Roz through LCNP and then home.
Thurs am - 32 min to work.

Ankle now feeling better, going to tackle a session on Saturday probably locally to see how the ankle pulls up. Watching the athletics has been motivating to say the least.

Well rested and shaking off cobwebs

Well a trundle with Jan-Willem around Centennial Park shook off some cobwebs and the ankle came out fine. Rested Sunday, and now back into it again. Next goal race to perform well at North Head.

Mon am - 35 minutes around home.

Ligament damage but looks good soon.

Well diagnosed with some ligament damage on the outside of the ankle which has been causing pain, but silly me ran through it. Anyway I decided to get it looked at and it is not a stressy. Will give it a go this weekend. Ran with DB on Wednesday around the Bay, and Fats but thats about it.

Shoulder + Ankle..

Well the ankle is sore and the shoulder is sore. What to expect after running a marathon. Still gloating after a good 4k last Saturday.
Mon - two runs around the 35-45 min range
Tues - Massage in morning, 3 by 4m hills in LCNP at lunch, and a 36 minute run home.
Wed - 10km with Fats around the Bay.

No racing on the agenda for a few weeks, which will be good. Need to visit a physio thanks to previous dodgy massage by Chinese dude in Mac Shopping centre. Looking for a new male massuer around North Ryde, Epping and may have found one just around the corner from my house.

Cities, dodgy massage and great relay run

Well after a good taper, the Cities marathon went to plan except for that hurting bit from 35km. Was great to get the confidence of running a full marathon at speed again. I was a little disappointed I couldn't finish strong, but put that down to a lack of distance speed work. I had good speed beforehand, but lacked some of those long tempo runs. My body had not been 100% for a while. The 8k will certainly allow for a bit of body repair and mortgage repair.

After only 2 runs during the week, and a bad massage at the Zen Clinic in Macq shopping centre, where the guy put his elbow into my temple, and he also butchered my shoulder that bad that I couldn't run for the rest of the week.

Ran the Wollongong Road relays, and was really proud of the Striders performance. A great 2nd place!! A great battle on the last leg, which I was hoping to cruise through, but ran a blinder to get St.George with 150 to go. This for me was about as good a motivation as I could get with the summer season approaching.

Went lactic..

Tues pm - Trot down to Dunbar Oval from the new workplace. Toothache disappeared. Was going to do 5 by 800m, but changed my mind at the last minute with 10 by 400m. In the Free 7.0, managed a range of 63 to 67 seconds, with 200m jog and was really blowin at the end of each one.
Wed am - Trot from home to the office the long way in 38 minutes. Had coffee with Farah at the new office.

Toothache

Well all going well for the coming weekend, except for this morning a tooth/ear ache has developed. Manageable at the moment..

Sat am - 3.2km in 9:49, 4 min rest, 6 min, 3 min rest, then 3 min hard. Around Centennial and happy with the feeling.
Sat pm - 40 minutes around home.
Sun am - 1:40 for Buffalo Ck loop, was flying.
Mon am - 52 min loop around home.
Mon pm - 40 min for 10km from work to home.
Tues am - Massage.

Body just holding together

Have been a little stiff over the past week, so missing a couple of easy runs to get the body back and some more massages. A stick to the head from a passing Dog walker usually does the trick as it happened on Thursday night.

Tues pm - 40 minutes to StLeonards from Chatswood, looping around some ovals on the way.
Wed am - 80 from home to StL, via the bush near home.
Wed pm - Easy 40 minutes again
Thurs lunch - Mona Fartlek in LCNP. Felt tiring.
Thurs pm - 41 min around Gordon oval, for 10km before a dinner appt. Lady with stupid looking dog, managed to throw stick straight at me. Dogs are not even allowed on the oval. Fair dinkum.
Fri am - 39 minutes from North Ryde, to StL to join Farah for brekky.
Fri pm - Massage

Joining Jan-Willem tommorrow for a session around Centennial.

Cwisp..

Mon pm - 40 minutes around North Epping Oval in the dull lights of the tennis courts. Really need the soft surface for recovery.
Tues am - 8 by 3min with 1min float, with Robin, Kaleb, and Virus Boy. Felt good on the hills. Forgot the gloves, but a warm shower helped them out afterwards.

bruisin

Fri am - 45 minutes at lunch time.
Fri pm - 40 minutes in the evening.
Sat am - 6km around home early then stretch
Sat pm - Short course. Missed the start, then felt my way through the field. Surged to the front up the first hill, then really battled at about 3km. 4th in 27:12 or so. Was really annoyed at the ANSW officials afterwards as they gave me the run around wrt to team sheets of which there werent any, speak to so and so, speak to so and so.
Sun am - 2:02 for 30km around home, felt good and easy.

168 km for the week, the body a bit sore after Saturday, sore right ankle and hammy.

Mon am - 60 minutes through the bush around home, enjoyed it in the crisp morning.

cruisin for a ...

Wed pm - 75 min run with Clyde from work to home.
Thurs lunch - 38 min run solid around work.
Thurs pm - Decided not to do a session, and a 50 minute solid run around rolling hills, noting to run the down hills harder than normal.
Plan is to run 2 runs today, then one early on Saturday morning before tackling the Short Course in the avo. Really looking fwd to it.